Purpose And Aim Of Training Programme.

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Purpose And Aim Of Training Programme

My name is Hammad Naveed, I am 15 years old, about five foot tall, and weigh about seven stone. This is why I want to do a training programme for building up my strength endurance. I need it most because of my height and weight. I want to build up my strength because it is basically my weakness. I want to build up my stamina because I need it in long-length sports, like football.

The purpose of a Training Programme is to identify the work to be carried out to achieve agreed objectives. Our objectives could either be, to improve strength, stamina, speed, or suppleness.

Preparation, training, and fitness relate to the training programme in a basic way. You have got to be or have done these three things to get a positive training programme.

If you are not or have not done these three things it will affect your performance in a very negative way.

If you haven’t prepared, if you haven’t been training, and you’re not fit than you will not perform as good as you could have done. This is because your muscles would have been relaxing for a long time period and so when you start the programme your muscles wont be ready to carry out a task which you have not done for a long time. But if you had been training than your body would easily be able to take on this task, then you will perform better than someone who has not trained.

Exercise is very important, if you want to be fit and healthy. Exercise keeps the body in good physical condition, unlike most machines, the body’s main motor, the heart, actually works better the more it is worked. Other organs and body systems also work better if they are exercised regularly.

The minimum amount of exercise recommended is three times a week for approximately twenty minutes. The intensity of the exercise needs to be enough to make you breathless.

Short-term effects of exercise are ones that happen during the exercise itself. For example the heart rate increases, which in turn increases the flow and pressure of the blood.

Although these will return to normal at the end of the exercise, they will contribute to the long-term effects of exercise.

The long term-effects of exercise are lasting changes that take place in response to regular physical activity. All these effects help the body to work more efficiently and deal better with the demands that we place on it when we take part in sport.

If you are personally and mentally healthy, it is a very big advantage because it can be used to see success. Many sportsmen see themselves achieving their goals on a regular basis, both performing skills at a high level and seeing the desired performance.

This could also motivate you. Before or during training sessions, calling up images of your goals for that session, or of a past or future competition can serve a motivational purpose.

Although the words health and fitness are often used together, they are actually two different concepts. To be healthy means to feel well and free from disease. Fitness is one way of developing a healthy lifestyle, but there are also many other ways of getting healthy.

In order to keep healthy we have to look after our bodies and minds. Feeling good and looking good will make our lives more enjoyable. There are four main components, which make up a healthy lifestyle; they are exercise, diet, hygiene, and rest.

There are five different principles of training and they all help you become fit, safely:

First one is called overload. Overload is when you force your body to work harder.

Than there’s progression. Progression is when you gradually increase the workload as you train.

Specificity is when you choose the right training for a specific sport.

Reversibility is to understand that fitness cannot be stored for future use and will disappear if you stop training.

Finally variance, this is varying the training in order to keep you motivated.

There are four different methods of training. They are continuous training, fartlek training, interval training.

Endurance training will help you to keep playing longer and at a higher intensity. This is also known as aerobic training, it is called this because it improves the aerobic systems of your body.

Activities such as fast walking, jogging running, cycling, swimming and rowing are good examples of aerobic training.

Endurance training should involve the whole body.

It is continuous which means you do not stop to rest but it is only sub-maximal, meaning that you do not work flat out.

Fartlek training is another type of training, which can be used to develop endurance. This is when a runner runs fast and slows, both over hills and on the flat. A typical session will contain of steady-paced running, sprints, hill-work, and some slower recovery running.

The purpose of interval training is to develop both the anaerobic and aerobic systems. This type of training is used mostly, since most sports require both types of systems to produce energy.

In interval training periods of exercise is followed by short periods of rest. The rest period is very important, since the faster the body can replace oxygen and other fuels, the better it will work. There are four main parts to interval training. They are duration, intensity, recovery, and number of work and recovery periods.

There are four aspects of fitness. They are speed, suppleness, strength, and stamina.

Speed is the quickness of movement of limb, whether it is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed by a combination of, the following maximum speed, elastic strength (power), and speed endurance.

Speed is influenced by the athlete's mobility, special strength, strength endurance and technique.

For a number of sports acceleration and speed over a short distance is very important, like in Football, Basket Ball, Baseball, Cricket, Hockey, and Rugby.

Flexibility, mobility and suppleness all mean the range of limb movement around joints. Suppleness is the ability to perform a joint action through a range of movement.

The objective of Flexibility training is to improve the range of stretch of the muscles.

Flexibility plays an important part in the preparation of athletes by developing a range of movement to help prevent any injury.

Mobility exercises could be part of the warm up programme.

It is considered beneficial to conduct mobility exercises as part of the warm down programme but should not include ballistic exercises because there is more chance of injury. Static exercises are recommended as they relax the muscles and increase their range of movement.

The common definition of strength is the ability to exert a force against a resistance.

There are different types of strength. They are Maximum strength, which is the greatest force that is possible in a single maximum contraction. There is Elastic strength, which is the ability to overcome a resistance with a fast contraction. Finally there is Strength endurance, which is the ability to express force many times over.

A muscle will only strengthen when it is worked beyond its normal operation. It is overloaded. Overload can be progressed by increasing the number of repetitions of an exercise, the number of sets of the exercise, and by increasing intensity, whilst reducing recovery time.

The objective of endurance training is to develop the energy production systems to meet the demands of the event.

The types of endurance are Aerobic endurance, anaerobic endurance, Speed endurance and Strength endurance.

We know about the five principles of training, which are overload, progression, specificity, regression, and variance.

We also know the methods of training, what they are used for and how it will help us. They are continuous, interval, fartlek, and weights training.

My training programme will be based on strength Endurance. This is mainly because strength is what I need the most out of the four aspects but I also would like to build up my stamina. I can benefit from both the strength and stamina whilst playing in tougher sports like rugby.

I am not aiming to get a particular part of my body built up so even though the training principle, specificity, is mainly used in weights training, I will not be focusing only on this training principle, because I am not going to build a specific part of my body up.

As I stated earlier muscles will only strengthen when it is worked beyond its normal operation. It is overloaded. Overload can be progressed by increasing the number of repetitions of an exercise, the number of sets of the exercise, and by increasing intensity, whilst reducing recovery time.

So I will probably go for machines, which focus overload and progression as its training principle. Using progression will also build my stamina.

Even though continuous training is quiet boring, because you don’t stop or change speed, I will use it most often because it will work effectively on my endurance.

Some people may choose a specific training principle for a specific part of their body and so, to meet the demands for a specific sport.

The aspect of fitness, which I am focusing on, is strength endurance. I have chosen this because I want to build up my general strength and stamina, this could help me perform better in sports like rugby.

Better performances can be the product of a number of factors. The development of all round strength and stamina is best achieved via circuit training, and this is one of the reasons why I chose strength endurance, because we are being made to do circuit training and strength endurance is best improved through this.

Safety Aspects

Injuries decrease the amount of time you can spend on training or doing activities, lower your fitness, downgrade your performance, and can lead to long-term health problems.

Although without the same potential of injury that can be received in such sports as soccer, rugby or boxing, sports like athletics nevertheless does present situations from which injury can result. Knowledge of these, and how to avoid them is important.

You can be injured for the reason that of aspects about the area you are training in, the way you use equipment, or because of safety/supervision conditions.

The area that you are doing your training in should have a sufficient amount of spacing between the equipment. There should be a adequate amount of lighting and ventilation. Lastly about the location, the floor should be even, firm and non-slip, otherwise this could cause a considerable amount of problems.

  The equipment should be inspected carefully, bar collars should be tightened before any use. Any benches or seating areas should be clean. The floor should be cleared of any equipment not in use, for example weights. Appropriate supportive footwear should be worn as well as appropriate clothing.    

Maximal lifting of weights should be avoided. There should be firm teacher supervision required at all times. You should know the correct techniques in using the machines, and also you should never train alone.

Many injuries are caused by weak , which simply are not ready to handle the specific demands of your sport. For example, people who start a running programme for the first time often do well for a few weeks but then, as they add the mileage on, suddenly develop injuries. Their bodies are simply not strong enough to cope with the demands of the increased training load.

Muscle stiffness is thought to be directly related to muscle injury risk and so it is important to reduce muscle stiffness as part of a .

Training can make muscles stronger and make them less vulnerable to damage, especially if the strength building exercises involve movements that are similar to those associated with the sport. Time should be taken to develop your muscles, and strength training, appropriate to the demands of your sport.

Ways in which you can prevent any injury whist training are, to avoid training when you are tired. If you increase your resting time you should also increase your training time. To treat even seemingly minor injuries very carefully, so that it does not become a major problem. If you experience pain when training you should stop your training session immediately. You should never train hard if you are stiff from the previous effort. You should make sure that the area you are training in is clear of any hazards, and also to check that the equipment is safe to use. Finally, the last safety tip is to allow a lot of time in warming up and cooling down.

There is no doubt that if you spend time on warming up and cooling down your performance will improve dramatically.

The warm up will reduce muscle stiffness.

The warm up should consist of some light aerobic training, stretches, and maybe some specific drills. Stretches are more appropriate to the warm up as they help reduce muscle stiffness. Standing exercises do not reduce muscle stiffness.

The cool down should also consist of some light aerobic training and some static stretches. Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement. The benefit of a cool down is that it reduces the chances of dizziness or fainting.

Most muscle injuries should be treated with RICE; Rest, Ice,

Compression, and Elevation.

        Ice decreases swelling, preventing many sore spots becoming injuries. Hosing your legs with cold water after a run has the same effect - it can ease significant fatigue; it’ll also bring your body temperature down.

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        Swelling stops blood flow, it can get in the way with healing. You can fight the swelling with ice. Use an hour for two days. Use warmth only after all the swelling has subsided.

 Muscle strains at the back of the legs are normally from running too fast. You will need to rest if you get muscle strains.

        

By cutting out speed work for a few days will qualify as rest. Active rest, putting the muscles through a comfortable range of motion, will bring nutrients to the muscle and encourage repair. You will also maintain fitness.

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